Walking is agreat way to exercise. As people get older it is important to take exercise to maintain a healthy diet, strong body and good circulation. If you take walks near a road, then it is important to remember the following safety tips.

Always walk facing oncoming traffic, especially where there are no footpaths

Keep as far right as possible when walking facing traffic

Never assume a driver will stop at junctions or traffic lights

Look right, then left and right again before crossing a road

Avoid crossing where drivers may not be able to see you

Never cross a road between parked vehicles

Never assume you have the right of way

Always come to a complete stop before crossing a road

Always use pedestrian crossings where available

Watch for cars reversing out of parking spaces, driveways or other crossings

Be sure that drivers are aware of your presence by making eye contact before crossing in front of them

Plan your outings to avoid peak hour traffic

Be extremely careful if you have taken medication or alcohol as they increase your risk of misjudging traffic on the road.

Wear bright coloured clothing during the day and reflective clothing at night. Drab colours can cause you to blend in with traffic

Remember, you can see the headlights of approaching vehicles - stay wary and be ready to move in off the road

Carry a working flash lamp where possible, ensuring you hold it in the hand that is closest to traffic

Remember, a driver’s visibility is severely restricted in bad weather – they cannot easily see you through fogged windows and poor weather and night vision dims as driver’s age. Allow extra time and distance for vehicles to stop.

Be safe– Give traffic space and hold back. A truck, for example, might be turning at any corner. Never cycle up the side of a vehicle that might be in the process of making a turn. Always ensure you have your lights positioned correctly on the bicycle and that they are in good working order. Always wear a bicycle helmet that meets current safety standards. Ensure the saddle and handlebars are properly positioned and comfortable. Check that your bicycle is safe to cycle and that your brakes, wheels, tyres, lights, bell and steering are in proper working order.

Be seen– Wear bright, reflective clothing, armbands and belts when cycling at night or when light fades. A reflective jacket or waistcoat that slips over your coat will help to define your shape in the dark. Reflective patches, badges, tape and stickers can be applied anywhere on the bike or cyclist and are recommended to maximise your visibility.

Be alert– At night it is easier to spot approaching cars because of their headlights, but remember you may be dazzled by lights on full beam.

Always wear a seatbelt when in a vehicle, no matter how short the journey, whether you are the driver or passenger or in the back seat. Seatbelts save lives.The law states that seatbelts must be worn by the driver and all passengers. Drivers have a legal duty to ensure that all passengers in their vehicle aged under 17 wear a seatbelt, children aged under four are in the appropriate sized car seat, and children aged up to 12 years must use a ooster seat.

Driver fatigue

The problem with fatigue (tiredness) is that it develops slowly and drivers often don’t realize they’re too tired to drive.

The following may help you avoid driver fatigue:

Plan your trip to include regular breaks - at least every two hours for 15 minutes or more

Plan to start your trip early in the day and try not to drive into the night.

Plan to stay somewhere overnight

When you stop get out and walk around for exercise and deep breathing

Share the driving, if you can

Eat well-balanced meals on journeys

Don’t drink any alcohol before driving or during rest breaks

Check your prescription medicines – some can make you drowsy.

Important

Never drink and drive – if you are going out and know you will have a drink, leave the car at home

Check your speed – familiarise yourself with the new metric speed limits and drive within them

Keep a reflective jacket or vest, red triangle, flash light/torch, first aid kit and small fire extinguisher in your car boot in case of emergency.